How To Master The EZ-Bar Curl: Guide 2023

The EZ bar curl is a popular alternative to traditional biceps curls because of its many benefits over using a standard straight barbell. It enables a healthier and more neutral wrist position, reducing the risk of strain and pain. Additionally, this bar can be utilized for a variety of upper-body exercises. 

However, you may find it daunting if you haven't tried this exercise before; hence, you must master this bicep curl. This post will discuss the EZ-Bar curl and explain how to master this workout program. Please continue reading to discover more about the EZ-Bar curl. 

What is the EZ Bar Curl, and Why is It Important? 

The EZ bar curl is a free-weight complex exercise that targets the biceps brachii through a single joint. It is often chosen rather than the straight bar curl because the straight bar curl can cause strain and injury. The EZ bar curl is commonly used in a workout routine for high-volume sets with a small amount of weight to maximize the hypertrophy of all engaged muscles and reduce the risk of injury. Three to five sets of 8 to 12 reps of EZ bar bicep curls are an excellent place to start. 

Let's discuss how to use the EZ-bar curl effectively in various ways: 

1. For Powerful Wrists 

The undulating center part of EZ bars facilitates a semi-supinated grip. As a result, the biceps can be targeted while protecting the joints. Keeping your wrists turned in toward your body "locks" the joint, keeping it stable and allowing you to maintain the strongest possible posture for your wrists.  

If you're an experienced lifter, you can turn your hands away from your body to reduce the role of your forearms and put more focus on your biceps. Always begin with a warm-up and avoid lifting weights that burden your wrists excessively. 

 

2. For Bigger Biceps 

To increase the size of your biceps, you must ensure your muscles perform as much lifting as possible. Therefore, you must eliminate momentum to force your muscles to do more work. Start with your arms fully extended and stiffened at the triceps, then squeeze your biceps to begin each rep.  

It would be best to avoid swinging your forearms forward. Instead, hold your biceps tight and squeeze the bar as it goes up. Once you reach the top of the movement, squeeze your biceps firmly, then gently drop the bar, completely extending your arms at the bottom before proceeding to the next rep. 

 

3. For Tense Elbows 

Keep your forearms close to your sides throughout each repetition for a standing curl. Since you want your biceps to develop to their full potential, keeping your elbows down and back will help them grow faster than if they were moving up and forward.  

When seated on a preacher bench, your forearms and upper arm backs should be aligned against the cushioning. No matter how you do it, if your elbows move while lifting the bar, it's too heavy. Cut it down. 

 

4. For Retracted Shoulders 

Keep your body straight as possible by retracting your shoulder blades and lifting your chest as you stand. Keeping your upper back and shoulders from rounding forward will reduce the strain on your joints and the range of motion you need to move the bar effectively. It's also essential to maintain the most secure lifting position by keeping your shoulders back while seated. 

 

5. To Keep a Level Head  

Always maintain a high head position during the set while balancing your head and neck by lifting your jaw. When a set gets tough, it's tempting to tuck your chin to your chest, but doing so puts stress on your neck and upper spine, and this tension is amplified when you raise the bar and can cause your shoulders to slide forward as well. Keep your head and neck straight by standing in front of a mirror and watching your form while you do so. 

EZ Bar Curl Exercise Variations 

Different versions of the EZ bar curl may enhance the advantages of the original exercise for lifters who want to increase the specificity of their biceps workout or who find the original training bothersome. Here are some variations you can consider: 

 

• Preacher curls. EZ bar preacher curls are a great alternative to the standard EZ bar curl for increasing biceps brachii recruitment. They are mechanically similar to the former exercise but are performed on a preacher bench to increase time under stress and muscular recruitment. 
• Cheat curls. Cheat curls may also be done with an EZ bar, which allows for a more secure grip on the bar, more precise weight management, and a more effective swing, all of which reduce the relatively high injury risk associated with this controversial curl variant. Remember that any cheat curls is an advanced workout and is not recommended for beginners or anybody with previous shoulder or bicep issues. 
• Reverse curls. Some weightlifters prefer the EZ bar reverse curl to the standard EZ bar curl because it places more stress on the forearm muscles while still targeting the biceps and brachialis. 

Conclusion 

How can I master the EZ bar curl? We hope you now have sufficient information to decide wisely. Ensure you have the relevant information and understand it entirely before commencing this surprisingly successful exercise. It would be best to start your workout routine by warming up with two to three sets of eight to twelve reps with less weight before increasing the weight on the bar to your maximum working weight. You should be able to learn the exercise independently, but if you're still having trouble, don't hesitate to consult an athletic coach.